meditation methods

what are the necessary preparations before meditation? And reference knowledge: Buddhism talks about karma, that is, internal factors and external conditions. Therefore, if you want to achieve success in meditation, you must have a good karma for beginners. The most important thing is to make a vow to keep practicing, and to keep the precepts-the most basic "no lewdness" must be observed. At the same time, get rid of all bad habits. （1）? Environment: choose a place with good air, relatively quiet and not easily disturbed by people, and open the windows and doors; Television and radio institutions; Close the door so as not to be disturbed by others. This is the natural environment. At the same time, when the mood is relatively calm, when the physical condition is relatively normal, if it is upset, or when the physical and mental illness is serious, please don't meditate. This is the physical and mental environment. If the environment is not good, it is easy to get possessed. For example, when you are completely absorbed, whoever gives you a hard push may cause some problems. Meditate when the mood is too chaotic, it is not easy to get quiet, and even induce bad mood and behavior. （2）? Food: From the perspective of Buddhism, eating is called medicinal food. Food is used as medicine. The kind of medicine is wrong, which is not good for body and mind, and the amount of medicine is not right, which is also harmful to body and mind. Therefore, it is necessary to pay attention to not eating stimulating things, such as onions, garlic and wine, when preparing for meditation. Don't eat too full or too hungry. These are not conducive to the stable operation of qi and blood, keeping people awake, and will make the four major disorders. （3）? Sleep: Sleep is a kind of ignorance, but ordinary people have this law in mind and body. Therefore, it is necessary to ensure sleep time, but it is too late. Too much sleep will make you groggy, and it will also waste time. If you sleep less, you will be too tired and you will not be able to meditate. Once, Analu "slept for a thousand years" and was criticized by the Buddha. After being criticized, he stayed up for seven days and seven nights, so that he became blind, just like a string, even if it was too tight or too loose. （4）? Body: Although the body is a stinky skin, it can be used to cultivate truth, from body to mind. Before meditation, you should burn incense, bow down for three times, adjust your body and mind, enter the role, and pay attention to the following matters: A: The cushion is a little thick, not too soft, too soft to sit still, it is very important to sit still. B: The sitting posture can be a full-tumble sitting, with the right foot on the left knee and the left foot on the right knee. This is an auspicious sitting or a magic sitting. You can sit half-slumped, put your left foot on your right foot, so that your left finger is flush with your right knee, and your right finger is flush with your left knee. You can also sit around, that is, cross your legs and stick your feet on the ground. The first kind, well-trained, available to young people; The second type is more suitable for ordinary people; Third, fat people and older people are easy to use. Of course, it's not all like this. Some people are old, but their bodies are very soft, so it's okay to use the first method. If the above methods are not suitable, just sit in a chair as usual. In short, the principle is to be comfortable and feel comfortable. C: You should loosen your belt, but don't be too tight, except for watches, glasses and other obstacles that are tightly fastened to your body. D: Place the left palm on the right palm, or the right palm on the left palm, with the palm facing the sky, and enlarge the leg, about two inches below the navel, with the palm slightly bent and the two thumbs touching. E: Arms should be relaxed, shoulders should droop slightly, arms should not be close to the body, and they should be two inches away from the body, so that air can circulate, so as not to fall asleep, and arms and body should not squeeze each other. F: Back, straight and relaxed. Don't bow. G: eyes: when it comes to closing, it's easy. One day, you can't fully open or fully close it, but slightly open it so that a small amount of light can enter. The eyelids don't droop, and you should consciously look in the direction of Dantian (Dantian: about 1-3 inches below the umbilicus) or between the eyebrows (people with hypertension should not look between the eyebrows). According to my own practice, it is good to be clean and harmonious and relaxed. H: Keep the jaw loose, don't bite the upper and lower teeth tightly, leave a slight gap, and put your lips lightly so that you can breathe freely. I: the tongue gently touches the upper jaw and connects the qi pulse. J: Head, slightly forward, not drooping, not high. Adjust these, shake the whole body moderately, exercise, then, self-correction check to verify whether your necessary preparation efforts have reached home (whether they meet the listed requirements), and after reaching the required standards, start to be quiet for a few minutes, and then, let go of all the old things, present things and future things. (5) Breathing: There are four kinds of breathing in Buddhism: A: wind, sound in and out. B: Breathing, although there is no sound, but the entry and exit are blocked. C: gas phase, silent and not stagnant, but it is not fine and rough. D: Rest, come in and out silently, without stagnation, without rough floating, come in and out continuously, if you survive, if you die, your form and spirit will be stable. Wind phase, gas dispersion, asthma phase, gas knot; Gas phase, labor is not scientific, only interest phase; That's what we want, rest, and then we can decide. （6）? Self-adjustment: The above preparation efforts are all for this trick, self-adjustment and centering. In order to adjust one's mind, temper this spirit and achieve centering, special training methods are needed besides preparing the necessary environment for adjusting one's mind. Relaxation is the key before meditation. The reference method is as follows-one: simply relax the limbs. Sit as you wish, or sit up and down. Eyes slightly closed. Straight back. Head and neck are straight. The tongue touches the upper jaw lightly. Smile. Breathe naturally. In the mind, the cells of the whole body can breathe freely-breathe turbid and suck clear. From the top of the head to the scalp, start to relax bit by bit. If you are not nervous, you will be relaxed if you give it freedom. ..... Go all the way down, bit by bit, and relax to your toes. One thing to note is that the idea of relaxation need not be urgent and blunt, and it is best to feel like nothing. The key part of relaxation is the eyes, especially those that feel tight and sore. Here, you can rub your palms, press your eyes warmly first, and comb your scalp with your fingers for a few minutes from your forehead to the back of your hair, which is the best. Relax all parts of the body in turn for about 1-3 minutes at a time. The slower, the better the relaxation effect. The slower you relax, the more subtle you are. Relax three times. It's a preparation for meditation. Two kinds: combining abdominal breathing and "swallowing" action of anus retraction to coordinate the relaxation of the body. That is, the mouth and nose breathe naturally. Abdominal reverse breathing. The kung fu of anal exhalation. Three in one? . ? With relaxed unity. For example:? When intake? A tightening of the anus? . ? When exhaling? The abdomen is slowly tightening? And relaxation of the whole body. See how you feel. What suits you is the best. The method of meditation refers to one of the breathing methods, "Walking is meditation, sitting is meditation, and the body is quiet and quiet". This is a high-level meditation, which is difficult for beginners to do, so I won't talk about it for the time being. We only talk about formal meditation here, but it should be noted that meditation does not mean sitting still. Mazu once said, grinding bricks is not a mirror, how can you become a Buddha if you sit still? Therefore, meditation pays attention to specific methods. There are countless methods of meditation, and here, one of the meditation methods-breathing method is introduced. The practice of breathing can only be carried out after the necessary preparatory work is completed. （1）? Nose suction and nose call: focus on the front of the nostrils and feel the rhythm and feeling of air entering and leaving the nostrils when nose suction and nose call. （2）? Counting and inhaling: sniffing and sniffing, counting one by sniffing, counting two by sniffing, and so on, but don't count too high, within ten, this number is counting in your heart, not the number of mouths. （3）? Abdominal suction: when inhaling, the abdomen will naturally bulge, and when exhaling, the abdomen will fall down. Pay attention to the abdomen falling together, or combine counting, and the method is similar. （4）? Breathing through the nose: When inhaling through the nose, pay attention to the feeling when inhaling through the nostrils, and when breathing through the mouth, pay attention to the feeling when breathing through the mouth. After practicing this method for a certain period of time, when breathing through the nose, you can not only feel the feeling of the nose when breathing through the nose, but also pay attention to the feeling of the ups and downs of the abdomen when breathing through the nose. After reaching a certain degree of effort, you can still match it with several breaths and several volts. Once the three can achieve a tacit understanding, then The above four kinds, like chanting Buddha, are convenient ways to help meditation. There are two other breathing methods that few people know, and they are introduced here: (5)? Mouth-breathing Amitabha method: Breathe in through the nostrils continuously, pay attention to the feeling of the nostrils when inhaling, and then breathe out through the mouth. At the same time, breathe out through the mouth, not with sound, but with air, until the word Buddha is breathed out. At the same time, pay attention to the natural adduction and exhalation of the abdomen. （6）? Mouth call six words mantra "huh? Well? And? Boom? Mi? The method of "bang" is similar. The above two methods, if you feel that you are in a bright and peaceful environment, you can choose the fifth method, if you feel that you are in a dark and weird environment, you can choose the sixth method, both of which have the magical effect of calming down evil spirits. The above breathing methods, if used properly and persisted for a long time, can improve your physical quality and spiritual realm. Meditation method, breathing reference 2: abdominal breathing and abdominal reverse breathing. ? The navel was originally a nutrition window connected to the mother, so it was used at this time. Weakening the breathing of the nose and mouth, returning to the state of newborns, how can babies grow without breathing through the nose and mouth? "Being different from others is more expensive than eating a mother", directly at the navel, Dantian accepts the nourishment of heaven and earth, and makes such a view, such as a recipe for immortality. ? The routine is to inhale, the lungs expand, and the natural abdomen expands. Generally, it is explained that the action of abdominal inhalation, abdominal distension and expiratory contraction is natural abdominal breathing. Abdominal reverse breathing. ? That is, when the abdomen inhales, the belly collapses and when the abdomen exhales, the belly bulges! This, it takes some internal force and mental concentration to do it. The effect is also the best. The key is to practice from "wind phase, asthma phase and gas phase" to "rest phase", which is the wonderful meditation breathing method. Meditation method, meditation practice reference method: First, the specific operation of expanding hip joint is as follows: Practitioners are sitting on the mat with their legs in front of them, and their feet are offset, so as to be as close as possible to the front of perineum; Then press the knee joint slightly with both palms, and press it rhythmically, from light to heavy, until the knee joint parts are attached to the mat. Then, lean forward, hold the toes with both hands, press the knees with elbows, and press the whole body forward until the forehead is close to the toes. ? Quoted from the "Deyuelou" friend log, I wish two or two steps. There are only two steps in the double-disc meditation. 1, the left leg is about 135 degrees in front, and the right foot is moved and placed at the root of the left thigh. 2. When the right knee touches the ground gently, move the left foot up and put it on the right leg. When doing the first step, you can do leg press exercises such as squats and lunges in gymnastics before to increase the flexibility of your limbs. Do it for a while. Can easily sit down and lift one leg on the shelf. At this point, with the practice of auspicious handprint finger work, it will soon, unconsciously, the leg work will be in place quickly. I can't feel how painful it is, because my mind is on my fingers. At the same time, it involves coordinating the meridians on the legs and connecting the whole body.